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181
Workout

Swim, ride, run

~1 h. 15 min.
~900 kcal
⁉️ Comments

“Swim, ride, run” This complex is aimed at developing the muscles of the thighs, buttocks and back. Strong legs will increase your speed and endurance while running and cycling. A strong back helps maintain proper body position while cycling, and proper body position helps improve aerodynamics during a race.

Warm up
M Stretch
1
Level: 1
8 sec.
Hammock - Dolphin
1
Level: 1
5
Tilt
1
Level: 1
8
T Stretch
1
Level: 1
8 sec.
Archerpose
1
Level: 1
5
Main exercises
Round 1
Back extension
3
Level: 2
10
Backward lunge with leg change
7
Level: 5
12
High pull (single arm)
8
Level: 3
8
Backward lunge single arm
3
Level: 1
12
Medium pull (single arm - single leg )
5
Level: 1
8
March
3
Level: 1
12
Butterfly - Squat
8
Level: 3
10
Swimmer start (alternating)
7
Level: 2
10
Round 2
Back extension
3
Level: 2
10
Backward lunge with leg change
7
Level: 5
12
High pull (single arm)
8
Level: 3
8
Backward lunge single arm
3
Level: 1
12
Medium pull (single arm - single leg )
5
Level: 1
8
March
3
Level: 1
12
Butterfly - Squat
8
Level: 3
10
Swimmer start (alternating)
7
Level: 2
10
Round 3
Back extension
3
Level: 2
10
Backward lunge with leg change
7
Level: 5
12
High pull (single arm)
8
Level: 3
8
Backward lunge single arm
3
Level: 1
12
Medium pull (single arm - single leg )
5
Level: 1
8
March
3
Level: 1
12
Butterfly - Squat
8
Level: 3
10
Swimmer start (alternating)
7
Level: 2
10
Round 4
Back extension
3
Level: 2
10
Backward lunge with leg change
7
Level: 5
12
High pull (single arm)
8
Level: 3
8
Backward lunge single arm
3
Level: 1
12
Medium pull (single arm - single leg )
5
Level: 1
8
March
3
Level: 1
12
Butterfly - Squat
8
Level: 3
10
Swimmer start (alternating)
7
Level: 2
10
Cool down
Massage
1
Level: 1
8
Rotation 1
1
Level: 1
8
Long Torso Twist Stretch
1
Level: 1
R1
10 sec.
Long Torso Twist Stretch
1
Level: 1
R2
10 sec.
Hero pose
1
Level: 1
R1
15 sec.
Hero pose
1
Level: 1
R2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Forward fold
1
Level: 1
10 sec.

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